Why Fat Loss Gets Harder After 35 (And What Actually Works)
The Reason Most Men Struggle To Lose Fat As They Get Older
What is the biggest reason you just can't seem to lose fat as easy as you did in your 20s?
If you’re a man 35+ years old - who works out a few times a week, tries to eat healthy, and still gains fat and feels tired all the time — this is for you.
Most men think they have strength training and nutrition figured out. This is usually based on what they USED to do back when they were younger. If they are completely inexperienced, most of their fitness knowledge will come from watching young gym bros on YouTube or TikTok for advice.
I'm sorry to inform you that all that advice you're getting and the old workouts and meal plans you're used to won't work as you get older...your day-to-day life is completely different, and believe it or not, that drastically effects how easy it is to lose fat.
Today I’m going to show you what ACTUALLY works for fat loss, muscle growth, and energy after 35 — without living in the gym or starving yourself.
Why should you listen to me?
I personal train and coach men in their late 30s, 40s, and 50s who want to be strong, lean, and healthy — but also have careers, families, and daily responsibilities that make life more stressful.
Most guys believe their metabolism slows down as they get older, and THAT is the reason why they gained all their weight. The thought process usually is along the lines of thinking, "When I was younger I could eat anything I wanted and drink all night, and I didn't gain weight, so my metabolism must've been way higher."
If you've ever thought this, TRUST me you're not alone.
However, I want to address why a lot of men believe that, and what they're not considering when trying to lose fat as they age.
What is metabolism?
Let's simplify what metabolism really is, in relation to your ability to lose body fat. Your metabolism is how many calories you burn each day to keep your body functioning. All your body's systems make up your metabolism.
Metabolism is a part of body functions like breathing, circulation, digestion, and body temperature.
The truth is your metabolism doesn't change much as you age, and it definitely doesn't change drastically from one year to the next. Any time you've gained significant weight in a short period of time, it's almost 100% certain it was NOT because of your metabolism "slowing down".
Fast vs. Slow Metabolism
Someone with a fast metabolism, also knows as a fast Basal Metabolic Rate (or BMR), burns a lot of calories even while at rest.
Someone with a slow metabolism burns fewer calories while at rest.
Even with those two statements being true, metabolism rate alone STILL doesn't determine your body size or level of bodyfat. This is because your metabolic rate is mostly out of your control, ESPECIALLY if you have certain metabolic diseases.
So why does fat loss for men get so much harder after the age of 35? The answer is because your daily life is currently structured in a way that makes it nearly impossible to be in a calorie deficit.
Let's take a trip down memory lane to high school and your 20s. This was likely similar to your schedule for many years in a row:
Day as an youngster:
Morning (7am-9am):
Have breakfast, possibly workout before class/work
Late Morning (9am-11am):
Work for a company where you're on your feet moving constantly until break time
Mid-Day (11am-3pm):
Leaving work to go get lunch or possibly doing a workout
Late Afternoon (3pm-5pm):
Finishing with classes to do extracurricular activities like recreational sports, hanging out with friends, possibly doing a workout
Night (5pm-11pm):
Going out to eat, hanging out with friends, doing something active in a social setting
Over Night (11pm-7am):
Going to bed with very little stress from earlier in the day, possibly out partying with friends
Day as an Unc or old guy:
NOW, let's take a glimpse of what you're schedule probably looks like as someone who is 35+ years old:
Morning (6am-9am):
Skipping breakfast because you're running late or picking up fast food breakfast, possibly getting kids ready for school in a hectic time crunch
Late Morning (9am-11am):
Eating snacks at work because a coworkers brought food in, sitting down in meetings or at a desk all day so far
Mid-Day (11a-3pm):
Eating a packed lunch that contains no fresh ingredients, or possibly doing a workout
Late Afternoon (3pm-5pm):
Feeling exhausted at work, snacking on high calorie/high sugar foods while working, possibly picking kids up from school
Night (5pm-11pm):
Possibly picking kids up from daycare, grabbing fast food for dinner or ordering takeout because you're exhausted and don't have time to cook, possibly doing a workout, spending time with your significant other, unwind from the stress of the day by scrolling TikTok and YouTube or watching Netflix
Over Night (11pm-7am):
Going to bed still thinking about work stress, spousal stress, or kid stress, wanting to get stress relief by playing games on your phone/Playstation/Xbox, watching TV, or doom scrolling social media until you get tired and finally sleep
See The Difference
Can you see how drastically different these two days are? Your metabolism would have nothing to do with all of the choices made in each day. Your daily life is set up so that you move your body significantly less, it's easier to eat more higher calorie foods, your stress is way up, and your stress relief activities involve a screen and laying down or sitting (instead of being social and active). That's how you were seemingly able to eat and drink whatever when you were younger and still be fit. Your days as a youngster were set up for maximum activity, so even with a few excess calories consumed, you were burning a lot more because you had built in activity.
This is what guys overlook. It's not that your metabolism is slow, it's that all the conditions that would create a calorie deficit in the past for you have changed. It doesn't mean it's intentional, but your body fat levels don't care about intention...they care about the reality. If you sit down, eat, and stress all day...you will not get the fitness results you hope for.
So what should you do to lose fat? What actually works no matter how old you are?
The plan you need to lose fat as you age
Lucky for you, there is a pretty straightforward path to consistent fat loss, muscle gain, and higher energy levels even as you get older...and it's a lot simpler than you might think. Here are 6 things to focus on to lose fat, even as you age.
- The first thing you need to do is eat balanced meals regularly. You want to focus on eating a high source of protein at the majority of your meals and snacks. In addition to this, you want to make sure you're getting in nutrients from fruits and veggies, and eating enough carbs and fats to give you energy. Space your meals out enough so that you have consistent energy levels throughout the day.
- The second thing you need to do is focus on nutritious food instead of unhealthy options. Everyone would admit that unhealthy foods generally taste better, and are more convenient than healthy options. The problem is unhealthy foods lead to poor health, excess fat, lower energy, and body image issues. Prioritize fresh fruits and veggies (apples, oranges, spinach, tomatoes, etc.), lean proteins (93/7 ground beef or turkey, skinless chicken thighs, eggs, etc.), whole grains (oatmeal, quinoa, etc.), and healthy fats (olive oil).
- The third thing to focus on is staying active. You need to exercise if you want to have a nice physique. Losing a bunch of weight and bodyfat is great...but if everything is flabby, you're not going to be happy with the results. Keep in mind that as you get older, your skin will naturally start to lose it's elasticity and will start to sag some. If you lose significant weight, the extra loose skin is even more noticeable when you don't have muscle. So I want you to do cardio AND lift weights for activity.
- The fourth thing you want to address could be the number 1 thing you need to focus on, and that's getting enough sleep. Quality sleep literally makes you live a longer and more healthy life. It has the added benefit of making it easier to lose fat due to having lower stress, more energy to workout hard, easier to recover from workouts, less cravings, and MANY other benefits. You'll have to trust me on this, put your phone down and go to bed, your quality of life depends on it.
- The fifth subject to focus on is your hydration. Being dehydrated often presents itself as hunger. If you're someone who struggles with cravings and can't delay the gratification of eating immediately at the first sign of hunger, try drinking more water. Those cravings could actually be your body telling you you're thirsty. Drinking water could make some of the cravings go away, saving you from overeating while also making sure your body's functions are running smoothly.
- The last thing to focus on is not doing extreme diets or long-term fasts. The way that you lose weight will need to be the way you keep the weight off. Trying to take a short cut through something extreme is not a long-term winning strategy. Think to yourself, "Can I eat this way for the next 30 years?" If the answer is no, you need to change your food intake to something that fits your lifestyle and schedule perfectly.
Your Next Step
Losing bodyfat after the age of 35 isn't about perfection, it's about consistent execution on the things that you can control under the worst case scenario.
You do that by building a system that works WITH your schedule and daily life — not against it. That’s how men stay strong, lean, and healthy well into their 40s, 50s, and beyond.
If this helped you and you want a full nutrition and training plan laid out for you to follow, join my 30 Day Dad Bod Challenge. It's specifically for men over 35 who want real results - less body fat, more muscle, and more energy - but need accountability from other men like them to stay on track. The best part? It's 100% free to join.
Join the 30 Day Dad Bod Challenge here: Join the 30 Day Dad Bod Challenge
In just 30 days you'll have built up the long-term habits you need to be healthier and reach any fitness goal you have. Don't let getting older be an excuse for why you can't have a body you love, it's easier to achieve than you probably think.
